By Sean Cochran, Golf Fitness
Distance with the driver, 3-wood, long irons, or even the scoring clubs is undoubtedly one of the most sought after improvements within the game of golf, and how to improve distance is one of the most frequently asked questions.
A number of components have a bearing on improving distance. Equipment appropriately fitted to your golf swing will be of benefit. Increasing the efficiency by which the golf swing is executed will invariably equate to increased swing speeds. Finally, a fitness component exists in the pursuit of distance.
The body executes the golf swing and generates speed within the biomechanics of the swing. The amount of speed the body has the ability to produce within the swing is dependent upon the power outputs of the muscular system. A specialized type of training can increase the power outputs of the body, thus providing the golfer with the opportunity to increase swing speeds on the physical side of the distance equation.
This type of training is commonly referred to as plyometric training and increases the ability of your muscular system to generate speed. Relative to the sport of golf, speed development within the swing is acquired from the entire body. Three very good plyometric exercises to develop power for the golf swing are the Scoop Throw, Medicine Ball Side Throw, and Chest Pass.
Scoop Throw (Lower Body Power): Stand facing a concrete wall. Place the body 6-8 feet away from the wall, feet slightly wider than shoulder width. Grasp a 6-12 lb. medicine ball with both hands in front of the hips.
Bend the knees, squat downward, allowing the ball to move in between the legs. Forcefully extend the hips forward and throw the ball forward towards the wall. Catch the medicine ball, return to the starting position of the exercise, and repeat for 6-8 repetitions. Reset your body position between each throw and use the lower body during the exercise.
Medicine Ball Side Throw (Rotary Power): Stand 3-4 feet away from a concrete wall. Stand with the feet shoulder width apart, and knees slightly bent. Grasp a 4-12 lb. medicine ball and place your hands next to the left hip.
Forcefully rotate your hips to the right, throwing the medicine ball against the wall. Allow the hips to rotate and your arms to fully extend. Catch the medicine ball and return to the starting position of the exercise. Do not pause during this exercise but utilize the body’s stretch reflex during this exercise. Repeat the throw for 6-8 repetitions. Repeat the exercise sequence on the opposite side of your body. Create a rhythm with the throwing and catching of the medicine ball.
Chest Pass (Upper Body Power): Stand 6-8 feet away from a concrete wall. Place the feet shoulder width apart, knees slightly bent, and hands grasping a 4-12 lb. medicine ball. Place the medicine ball directly in front of the chest.
Step forward towards the wall with the left foot and forcefully extend both arms throwing the medicine ball against the wall. Maintain an upright torso and extend the arms. Catch the ball off the wall, return to the starting position of the exercise and repeat the exercise stepping forward with the opposite foot. Perform 6-8 repetitions. Keep the torso upright and allow the ball to bounce on the floor before catching it on the return.
To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com
Ted Potter Jr. and Tom Kite each have a spot in the top five shots this week from The Greenbrier Classic and the Nature Valley First Tee Open at Pebble Beach.
By Brian Wacker, PGATOUR.COM
CROMWELL, Conn. -- A visit last week from his old physio from Sweden seemed to pay immediate dividends for Fredrik Jacobson, who tied for 15th at the U.S. Open.
The Swede, who battled a sore back early in the season, is hoping to carry that momentum to this week’s Travelers Championship, where he’s the defending champion.
With TPC River Highlands considerably easier than The Olympic Club, you’d think that wouldn’t be much of a problem. Maybe. Maybe not.
”You give a lot during a major and put a lot into it,” Jacobson said Wednesday. “It just takes a little more out of you. You kind of decompress a little bit afterwards for a day or two and that kind of builds into the next week, which feels normally a little bit more relaxed.”
Jacobson was one of the few players to describe The Olympic Club as “fun” -- a term that certainly suits this course with an abundance of birdies and drivable par-4 15th.
”I thought [Olympic Club] suited me pretty good because I have a tough time sometimes to repeat the same swing 10 times in a row anyway,” Jacobson said. “You have to see the shots and you have to hit shots that you normally don't hit. So I actually enjoyed that and thought it was maybe a little bit of an advantage for me because I do like to hit some different shots.”
Last year, Jacobson didn’t need a lot of shots at TPC River Highlands. He made 21 birdies and just one bogey all week, which included a third-round 63.
“I've got a lot of good memories from last year,” said Jacobson, who joined a long list of past champions who got their first PGA TOUR victory here. “It's always going to be a special place every time I come here.”